F3 Knoxville

Tag: Waxjob

Truck Ruck

THE SCENE: 29 but not cold enough for Peachfuzz to wear sleeves
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
With Rucks on

Mtn Climbers x 20 IC

Wide Merkins x 8 IC

Tempo Squats x 10 IC

Take the 2 – 50# pipes and the 60# sand bag and walk the long way to the softball bleachers

THA-THANG:

With the ruck on

  • Step Ups x 20 (10 each leg)
  • Derkins x 10
  • Incline Merkin x 10

Take Rucks off

4 Men per team, 2 teams

  • 1 man carry 2 rucks up the hill and back
  • Other men use Pipes, sandbags and rucks and do AMRAP of Curls, Presses, Squats, BBS rotating when the man gets back from the hill
  • 2x

Finish with 2 more laps around park

MARY:
No Mary
COUNT-OFF & NAME-O-RAMA
I-beam, Waxjob, Mayberry, junk, Toto, Tank, Peachfuzz
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements. Continue reading

The Dog Pound Sea Biscuit

THE SCENE: 34 degrees, dark, with a slight breeze
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey to the top of the hill about a quarter mile from the AO.
THA-THANG:
A tribute to P-Nut with the Dog Pound version of the Sutherland Sea Biscuit.

Starting at the top of mader-horn hill:

  • 1 loop around the Concord Marina and up mader-horn hill (30 Merkins, BB Situps, Squats)
  • 2 loops around the Concord Marina and up mader-hornhill (30 Merkins, BB Situps, Squats)
  • 2/3 loops around the Concord Marina and up mader-hornhill (30 Merkins, BB Situps, Squats)
  • Mosey back to the AO
  • Modified scissor kicks (25)
  • 3.88+ miles covered (Great job men)

COUNT-OFF & NAME-O-RAMA
(16 Strong) Ratchet, Froot-Loop, Snith, Sparky, Wax Job, Showcase, Lazy-Boy, Booger, Toto, Mayberry, Frosty, Pogo, Abacus, Smoker, Scooter, Hydro
CIRCLE OF TRUST/BOM:

  1. When life seems so tough, go on. When things go wrong, move on. Bear in mind that God gives you strength to persevere, not to surrender. Take care!
  2. Wake up! Exercise your faith. Do sit-up with prayer. Do push-up to release stress. Go! Jog to the Lord and send the good news! Good morning!
  3. Don’t think too much of the problems in life, they are just test papers given by God to see how much we are learning in His subject called “Life”. If you think you failed, don’t worry because He is always ready to give remedial classes. So, review through prayers and have the perfect score of “Happiness”.
  4. Treat everyone with politeness, even those who are rude to you, not because they are not nice, but because you are nice.
  5. Before you sleep, just gently lay every troubled thought away. Drop your burden and your care in the quiet arms of prayer because God never sleeps. Good night! Sweet dreams.
  6. We are like pencils, the best part in us is inside, we make marks as we touch other’s lives. When we make mistakes, we can erase and we become better as we are sharpened.
  7. Stay humble, be faithful, offer hope, work diligently, fight fairly, live simply, love deeply, and give generously.
  8. Prayer is a perfume to our soul and a fragrance that pleases God. Wear your prayer everyday and let it freshen you anytime, anywhere you go. Have a blessed and sweet-scented day!
  9. The more silently love is expressed, the more it is deeply bound to impress. No wonder God loves us in silence and gives us the miracles of having friends.
  10. Life is a continuous challenge, a constant struggle from womb to tomb. We are not made rich by what is in our pockets, but by what is in our hearts.
  11. The person meant for you is the person who will love you even when there’s no more reason to love you. For in your nothingness, the one meant for you will find what’s lovable in you.
  12. Forget the things that made you sad and remember those that made you glad. Forget the troubles that passed away and remember the blessings that come each day. Good morning!
  13. Have you ever experienced a time in your life when you felt so empty for no reason? Have you ever felt so down but you just can’t tell why? Have you ever felt like the world suddenly spins around you, and you are caught in the middle going nowhere? Weird, isn’t it? But that’s the beauty of being human… it is knowing that there is a purpose for each existence, and whatever that may be, it is also the reason why we still wake up breathing each morning, to discover that missing piece of puzzle that would make our lives complete. Have a nice sleep!
  14. Obstacles don’t have to stop you. If you run into a wall, don’t turn around and give up. Figure out how to climb it, go through it or work around it. Good morning!
  15. Some won’t appreciate what you say or do, but as long as you speak honestly from the heart, you’ll be fine. This is not a perfect world. This is not a perfect life. But life loves the person who dares to live it by being real. Bon Jour!
  16. 18. Sometimes in life, we tend to run so fast that we don’t notice God running with us. We only notice Him when we fall, yet He stops, carries us and says, “Finish the race my child.” Good day!
    MOLESKIN:
    Be great today and inspire someone either through your words and/or actions. Show someone encouragement and be the light. Be thankful for the gifts that you have and don’t even think about (I.E. Gift of moment, breath in our lungs, working arms and legs, functioning brain, etc…
    ANNOUNCEMENTS:
    If anyone is interested in additional free running groups, then check out www.865running.com

Note: I emailed 865running and asked them to put a link on their site to www.knoxvillef3.com

CMU Later

2 comments

THE SCENE: Pretty warm and a perfect morning for a beat down!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
Imperial Walker x15 IC
Run in place, lunge when Q calls it out
Little Baby Arm Circles x20 IC
Blocktanamo
THA-THANG:
Mosey over to a lamp post, then do the following exercises between each lamp post:

  • Lunges
  • Crab Walk
  • Squat Jump

Mosey to another lamp post on the other side and do bear crawls, but don’t stop at the next lamp post! Going for two. Mosey over to grinder with CMU.

Do 2 reps of the following Exercises. After doing each exercise twice, run to the corner and do two double military merkin burpees. Repeat for time, increasing each exercise by 2 until Q calls time (2, 4, 6, 8…).

  • Braced Squats (Holding CMU straight out while squatting)
  • Curl, Press, Tri with CMU
  • CMU Merkin row (merkin w/ hand on CMU, then row)
  • Dips
  • Pull-ups

MARY:

  • Louganis
  • Plank on your six holding CMU
  • Boxcutter
  • Guantanamo
  • Snorkel suggestion, Pass the CMU

COUNT-OFF & NAME-O-RAMA
13 Pax this morning with no FNGs: Hammy, Woodshack, Moses, Drifter, Butterfingers, Flash, Pinnocchio, Snorkel, Raincheck, Slumlord, Mr Rogers, Waxjob, Fins
CIRCLE OF TRUST/BOM:
We as men are expected to be courageous, but I don’t think that a lot of men know what that means. Someone once explained it to me like this: Imagine that you are afraid of snakes and there is a child next to you that is not afraid of snakes. If the child picks up a snake, that does not show courage. But if you pick up a snake, it is courageous. Courage is not the lack of fear, it is overcoming fear. Look at men in the military. My cousin earned a bronze star as a platoon leader in Iraq in 2003. One of his men got shot and my cousin ran across the road, threw the guy over his shoulder, and ran back shooting his M16 with one hand. He did not go get that guy because he thought it was a good opportunity to earn a bronze star. He got that guy because that guy is his brother and the fellowship that they have was enough for my cousin to overcome his fear of running through a street full of flying bullets. The first day that I came to F3, I came to get in better shape and to make myself better. I was scared to do my VQ, but today I showed up for the men who came. I showed up to make them better. That is why F3 works so well, because of that 2nd F and being able to push each other and work with each other to overcome our fears and show courage.

ANNOUNCEMENTS:

  • Saturday, December 30 meet at Alcoa municipal building
  • February 24 CSAUP

No Degrees Today

THE SCENE: Clear skies and crisp out at JUCO.  “Cs” may get degrees, but there are zero degrees C this morning.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Let’s get going quickly to generate some heat! Mosey around the parking lot while Q spouts disclaimer from Bernie.  Pax kindly alerts Q to the impending curb and embankment…
Next we have:
Cossack Squats x10 IC
Hindurkins x10 IC, keep plank for:
Alternating shoulder taps x15 IC
Al Gore Tuck Jumps x8 IC (most reps yet for this exercise… Literally fell to the ground on last rep)
Somewhere between 5 and 10 burpees. These were mainly to rest the quads for:
Monkey Humpers x15 IC!

THA-THANG:
Mosey to the drainage ditch and pick up 2 hand-size coupons.
Dang, these are friggin’ cold!
Side raise IC x15
Forward raise IC x15

Keep the coupons and mosey toward the fitness center.
Stop at the long parking lot.
“Cat on a hot tin roof” (bear crawl, but extend arm and leg fwd/back) for 2 parking spaces, 2 Raise the Roof. 2 more spaces, 4 Raise the Roof
Dang, these coupons are still friggin’ cold! And slippery. Audible to standard bear crawl. Continue to 20 Raise the Roof.

Get rid of still-frozen coupons at a different drainage ditch.

Team up for Dora 1,2,3 with 100 Merkins, 200 Big Boys, 300 squats, partner runs up the hill and back carrying larger 2-handed coupon.
Ran out of time during squats, mosey back to AO:
Airplane mode (run with arms out to the side)
Zombie mode (arms straight out),
Praise the Lord (arms up straight)

MARY:
Sneaked back into the AO with just enough time for a minute of boat/canoe
COUNT-OFF & NAME-O-RAMA
8 PAX, no FNGs this morning.
CIRCLE OF TRUST/BOM:
Brief Word this morning… This weekend was a but hectic as we had my niece and nephew for a visit. They lost their mother unexpectedly last July. Just a reminder to pour yourself into the lives of others, and especially cherish that time with your loved ones. Only God knows how long they will be with us. Don’t miss an opportunity to tell them you love them.
MOLESKIN:
Not sure my fingertips have ever been colder than when holding those coupons this morning. Great teamwork by the PAX on the Dora 1,2,3!
ANNOUNCEMENTS:
No announcements this morning

Hungry Hippo

THE SCENE: 32 and hot
F3 WELCOME & DISCLAIMER
WARM-O-RAMA  

jog x2, high knee skip x2, karaoke x2 across parking lot

squats x20, hillbilliesx20, merkins x10, LBC x10 , hello dolly x10, Burpos x10

THA-THANG:

  • Hungry Hippo, split into 4 groups, P1 wheel barrow P2 to grab a ball, switch partners until 5 balls each group is gathered. Each group performs exercise on ball x30 reps, once done return balls to middle abs repeat hungry Hippo for one more round. I had 20 different exercises so will not list them all. If you do this,ask me for help or insert your own.
  • Mosey back to front of school parking lot. Line up for Quarter pounder w cheese! Sprint 25 yards, 25 merkins, run back to start and do 10 burpees, sprint 50 Yard’s and do 50 squats, run back and do 10 burpees, sprint 75 Yard’s and do 75 Mtn climbers, do 10 burps, sprint 100 Yard’s , 100 ssh, run back for last set of burps

MARY:
Power T flutters x10 ic

Hello dolly x10 IC
COUNT-OFF & NAME-O-RAMA
Insert PAX Count & FNG Name
CIRCLE OF TRUST/BOM:
Intentional , what does it mean. google and the first thing that comes up is:
MOLESKIN:
Each Day when you wake up, say to yourself: How can I make today a great day! Be intentional, a’ight!
ANNOUNCEMENTS:
Get outta bed and get better!